TRAIN
INSTANT MUSCLE
ABOUT THE MODEL
Brandon Bass is
a competitive
bodybuilder and
personal trainer in
New York City.
QUICK
TIP
The warmup may
fatigue you so that you
can’t train as heavy
during your session.
That’s OK—it’s a
sign you need to
improve your work
capacity.
Press
Pain-Free
Use this warmup for smoother chest and
shoulder workouts. BY JIM SMITH, CPPS
HOW TO DO IT
SHOULDER MOBILITY ROUTINE
PERFORM THE EXERCISES
as a circuit, completing one set of
each in sequence without rest in
between. Afterward, rest 30
seconds and repeat for six to eight
total circuits. Each time through,
change your hand position slightly on
the press, shrug, and pushup. For
example, start with a shoulder-width
grip on all three, then move it out
an inch on subsequent sets.
Set up spotter bars in a power
rack so that after you shrug you
can place the bar on the rack at
waist height and do your pushups
on the bar from there.
QUICK TIP
Performing lighter versions of the lifts you’ll do in your workout, or for very low reps
so they’re not taxing, prepares the muscles and joints for the ranges of motion you’ll
use in the workout as specifically as possible.
78
MUSCLE & FITNESS
FEBRUARY 2016
THE WARMUP
EXERCISE REPS
Close-grip Pullup 3
Shoulder-width Pullup 3
Wide-grip Pullup 3
Overhead Press w/Shrug* 5
Barbell Shrug 5
Barbell Pushup** 5
*Press the bar overhead, then shrug your
traps at the top.
**Place your hands on the barbell and perform
pushups on it, using the bar for support.
EDGAR ARTIGA